Building Everyday Superheroes… One Workout at a Time
Experience fitness that is challenging, rewarding & fun. CrossFit is functional fitness that will prepare you for anything and everything in life and is for people of any age or fitness level. Every workout will have you feeling like a superhero in the sense that you will have done something great for yourself and inspired others at the same time. Like scientists combine various elements to form compounds, here at the Superhero Laboratory we combine various exercises to get you in the best shape of your life. The programmed workouts are comprised of constantly varied functional movements performed at a high intensity level and can be modified to suit anyone’s needs. Whether you are an established athlete looking to improve your game or simply a person who wants to become fit and healthy, CROSSFIT NUTLEY will help you attain your fitness goals.
Posted by Blake Pugaczewski on May 29, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 30, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 3/25/20
5 MINS ON THE MINUTE
3 FRONT SQUATS AS HEAVY AS POSSIBLE
5 MINS ON THE MINUTE
2 FRONT SQUATS AS HEAVY AS POSSIBLE
5 MINS ON THE MINUTE
1 FRONT SQUAT AS HEAVY AS POSSIBLE
THEN 21-18-15-12-9-6-3
WALL BALLS 20#/14#
30 DOUBLE UNDERS AFTER EACH SET
OR:
NO EQUIPMENT…
10 MINUTES ON THE MINUTE
40 SECONDS PLANK HOLDS, 20
Posted by Blake Pugaczewski on May 22, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 23, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/23/20 & 5/4/18
DEAD LIFT 3X5
20 MINUTE AMRAP
10 SUMO DEAD LIFT HIGH PULLS 95#/65#
10 TOES TO BAR
25 DOUBLE UNDERS
OR:
30 MINUTES ON THE MINUTE
15 GOOD MORNINGS
16 ALTERNATING LEG V-UPS
30 DOUBLE UNDERS OR JUMPING JACKS
Posted by Blake Pugaczewski on May 21, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 22, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/22/20 & 5/3/18
10 MINUTES ON THE MINUTE
SNATCH COMPLEX AS HEAVY AS POSSIBLE
1 POWER SNATCH – 1 HANG POWER SNATCH – 1 SQUAT SNATCH
THEN 12 MINUTE ASCENDING LADDER
1 DUMBBELL POWER SNATCH 50#/25# (1 each arm) – 1 BURPEE
2 DUMBBELL POWER SNATCH (2 each arm) – 2 BURPEES
3 DUMBBELL POWER SNATCH – 3 BURPEES
CONTINUE INCREASING REPS BY ONE UNTIL TIME RUNS OUT
OR:
5X10 LYING HIP EXTENSIONS
THEN 16 MINUTE ASCENDING LADDER:
1 ARM OBJECT POWER SNATCH (LIKE WATER BOTTLE, CAN, ETC) (1 each arm) – 1 BURPEE
2 ONE ARM OBJECT POWER SNATCH (2 EACH ARM) – 2 BURPEES… Continue increasing reps until time runs out
Posted by Blake Pugaczewski on May 20, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 21, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/21/20 & 4/30/18
SQUAT CLEAN 7X1
3 ROUNDS
20 FRONT RACK LUNGES 135#/95#
20 CHIN UPS
OR:
5X10 SUPERMANS
3 ROUNDS:
20 LUNGES WITH ARMS HELD OVERHEAD OR HOLDING 1 OBJECT OVERHEAD OR HOLDING OBJECTS IN EACH HAND BY SIDES
20 TOWEL OR TABLE PULLS OR 20 BICEP CURLS HOLDING OBJECTS (10-20) EACH ARM DEPENDING ON HOW HEAVY
CROSSFIT NUTLEY
Building Everyday Superheroes… One Workout at a Time
Experience fitness that is challenging, rewarding & fun. CrossFit is functional fitness that will prepare you for anything and everything in life and is for people of any age or fitness level. Every workout will have you feeling like a superhero in the sense that you will have done something great for yourself and inspired others at the same time. Like scientists combine various elements to form compounds, here at the Superhero Laboratory we combine various exercises to get you in the best shape of your life. The programmed workouts are comprised of constantly varied functional movements performed at a high intensity level and can be modified to suit anyone’s needs. Whether you are an established athlete looking to improve your game or simply a person who wants to become fit and healthy, CROSSFIT NUTLEY will help you attain your fitness goals.
CROSSFIT NUTLEY – MAY 30, 2020
Posted by Blake Pugaczewski on May 29, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 30, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 3/25/20
5 MINS ON THE MINUTE
3 FRONT SQUATS AS HEAVY AS POSSIBLE
5 MINS ON THE MINUTE
2 FRONT SQUATS AS HEAVY AS POSSIBLE
5 MINS ON THE MINUTE
1 FRONT SQUAT AS HEAVY AS POSSIBLE
THEN 21-18-15-12-9-6-3
WALL BALLS 20#/14#
30 DOUBLE UNDERS AFTER EACH SET
OR:
read moreNO EQUIPMENT…
10 MINUTES ON THE MINUTE
40 SECONDS PLANK HOLDS, 20
CROSSFIT NUTLEY – MAY 29, 2020
Posted by Blake Pugaczewski on May 28, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 29, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 4/30/20
50-40-30-20-10
read moreDOUBLE UNDERS
SIT UPS
CROSSFIT NUTLEY – MAY 28, 2020
Posted by Blake Pugaczewski on May 27, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 28, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 4/29/20
10 MINUTES ON THE MINUTE:
2 DEAD LIFTS AS HEAVY AS POSSIBLE
THEN 3 ROUNDS:
25 BURPEES
400 M RUN
OR
8 X 10 EACH SIDE SINGLE LEG DL BALANCES
read moreTHEN 3 ROUNDS
25 BURPEES
400 M RUN
CROSSFIT NUTLEY – MAY 27, 2020
Posted by Blake Pugaczewski on May 26, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 27, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 4/28/20
POWER CLEAN & JERK 7X1
21 – 15 – 9
DUMBBELL PUSH PRESS 50#/35# (all reps each arm)
TOES TO BAR
OR:
read more10 SETS 30 SECOND HANDSTAND HOLDS OR WALL WALKS
5 ROUNDS:
20 SINGLE ARM OBJECT PUSH PRESS (20 each arm)
20 LUNGES HOLDING OBJECT OVER HEAD
CROSSFIT NUTLEY – MAY 26, 2020
Posted by Blake Pugaczewski on May 25, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 26, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
Compare to 4/27/20
30 MINUTES ON THE MINUTE?15 BOX JUMPS OR 15 SQUAT JUMPS
read more15 PUSH UPS
15 SIT UPS
CROSSFIT NUTLEY – MAY 25, 2020
Posted by Blake Pugaczewski on May 24, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 25, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Advanced skill levels wear 20lbs Weight Vest*
OR:
Compare to 4/24/20
read more10 MINUTES:
30 SECONDS MAX BURPEES – 30 SECONDS REST
30 SECONDS MAX DOUBLE UNDERS OR JUMPING JACKS – 30 SECONDS REST
CROSSFIT NUTLEY – MAY 24, 2020
Posted by Blake Pugaczewski on May 23, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 24, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
SUNDAY – GYM CLOSED
read moreCROSSFIT NUTLEY – MAY 23, 2020
Posted by Blake Pugaczewski on May 22, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 23, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/23/20 & 5/4/18
DEAD LIFT 3X5
20 MINUTE AMRAP
read more10 SUMO DEAD LIFT HIGH PULLS 95#/65#
10 TOES TO BAR
25 DOUBLE UNDERS
OR:
30 MINUTES ON THE MINUTE
15 GOOD MORNINGS
16 ALTERNATING LEG V-UPS
30 DOUBLE UNDERS OR JUMPING JACKS
CROSSFIT NUTLEY – MAY 22, 2020
Posted by Blake Pugaczewski on May 21, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 22, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/22/20 & 5/3/18
10 MINUTES ON THE MINUTE
read moreSNATCH COMPLEX AS HEAVY AS POSSIBLE
1 POWER SNATCH – 1 HANG POWER SNATCH – 1 SQUAT SNATCH
THEN 12 MINUTE ASCENDING LADDER
1 DUMBBELL POWER SNATCH 50#/25# (1 each arm) – 1 BURPEE
2 DUMBBELL POWER SNATCH (2 each arm) – 2 BURPEES
3 DUMBBELL POWER SNATCH – 3 BURPEES
CONTINUE INCREASING REPS BY ONE UNTIL TIME RUNS OUT
OR:
5X10 LYING HIP EXTENSIONS
THEN 16 MINUTE ASCENDING LADDER:
1 ARM OBJECT POWER SNATCH (LIKE WATER BOTTLE, CAN, ETC) (1 each arm) – 1 BURPEE
2 ONE ARM OBJECT POWER SNATCH (2 EACH ARM) – 2 BURPEES… Continue increasing reps until time runs out
CROSSFIT NUTLEY – MAY 21, 2020
Posted by Blake Pugaczewski on May 20, 2020 in WOD | Comments Off on CROSSFIT NUTLEY – MAY 21, 2020
**START CHECKING ZEN PLANNER APP FOR WORKOUT POSTS! STARTING JUNE 1 THEY WILL NO LONGER BE AVAILABLE ON THE WEBSITE**
COMPARE TO 4/21/20 & 4/30/18
SQUAT CLEAN 7X1
3 ROUNDS
read more20 FRONT RACK LUNGES 135#/95#
20 CHIN UPS
OR:
5X10 SUPERMANS
3 ROUNDS:
20 LUNGES WITH ARMS HELD OVERHEAD OR HOLDING 1 OBJECT OVERHEAD OR HOLDING OBJECTS IN EACH HAND BY SIDES
20 TOWEL OR TABLE PULLS OR 20 BICEP CURLS HOLDING OBJECTS (10-20) EACH ARM DEPENDING ON HOW HEAVY